Eat these 10 healthiest nuts for better gut health and immunity, recommend nutritionists

healthiest nuts
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Nuts are often lauded as a healthy addition to our diets, particularly in the form of snacks between meals – but which varieties rule the roost when it comes to the impact on our bodies and minds?

There are many benefits to including nuts and seeds to your diet, including adding a healthy does of fibre, healthy fats, antioxidants, protein and various vitamins and minerals.

In particular, research shows that eating nuts can help support healthy body weight and reduce your risk of chronic conditions such as heart disease.

'Nuts and seeds have an array of benefits, and diets rich in nuts and seeds have proven time and time again to be incredible for hormone health,' says Hannah Alderson, BANT registered nutritionist and author of Everything I Know About Hormones.

The fibre content in nuts is particularly relevant here, advises Alderson. 'All nuts are high in fibre which will support your gut,' she says. 'Fibre-rich foods like nuts can feed your good gut bacteria and happy gut = happy hormones,' says Alderson.

However, not all nuts are created equal. While all nuts will deliver additional fibre, protein and healthy fats into your diet, there are some nuts that contain high levels of each of these elements, as well as different concentrations of vitamins and minerals.

Which nuts are healthiest?

'Each different nut has a unique nutrient profile,' says Donna Peters, BANT registered nutritionist. 'To maximise the health benefits, try to include a wide variety into your diet to ensure you’re getting a good balance of healthy fats, protein, fibre, vitamins, and minerals.

'Nuts like peanuts, pistachios and almonds are great sources of protein, all containing between 6 and 7g of the stuff per 28g,' says Peters. This makes them a great post-workout snack as protein is important for building and repairing tissue, providing a stable source of energy and regulating blood sugar levels, among other benefits.

Almonds, pistachios and hazelnuts are the fibre superstars of the nut world, each containing 2-3.5g of fibre per 28g. Fibre is important for all-round digestive health by promoting regular bowel movements and encourages a healthy gut microbiome, says Peters.

As for healthy fats, macadamia nuts, hazelnuts and almonds are the best contenders here, says Peters, with macadamia nuts in particular offering 17g of mono-saturated fat (the good kind) per 28g. Benefits include improved heart health, skin health, blood sugar control, cognitive function and even joint health.

Are there any unhealthy nuts?

Not necessarily, says Peters. 'While nuts are high in fat, they are healthy fats with many protective qualities,' she says.

'However, we should be mindful and practice portion control. Roasted and salted varieties can contain high levels of
sodium, so choose varieties without added salt for a healthier option.'

Alderson agrees, saying: 'Nuts are are high in fat, but it’s good fat. That being said, you can have too much of a good thing and they are very moreish. As they are so energy dense, tread carefully with portion sizes,' she advises.

It is unusual, but eating very high volumes of nuts can result in certain mineral deficiencies over time. 'Nuts contain phytates, compounds that attach to minerals, which can reduce our body's ability to absorb them,' says Peters. 'Soaking or sprouting them can reduce phytate levels.'

Another consideration is the high levels of oxalates found in nuts: 'Some nuts (almonds and cashews) contain high levels of oxalates, which for some people, can lead to the formation of kidney stones,' says Peters.

Lastly, as nuts are high in fibre, Peters says, people drastically increasing their intake of nuts may experience some digestive discomfort.

What's the best way to eat more nuts?

Nuts are an incredibly versatile foodstuff that's easy to incorporate into your diet. Here are some simple ideas, back by our expert nutritionists:

  1. Swap shop bought granola, which often contains a lot of sugar, for a homemade version using a variety of nuts and seeds.

  2. Make your own trail mix, making sure to use unsalted nuts, and snack on it throughout the day.

  3. Add a small handful of nuts to your daily smoothie or protein shake – cashews work particularly well for a creamy texture.

  4. Stir chopped nuts into your breakfast yoghurt bowl, or have this as a mid-afternoon snack with fruit.

  5. Top your favourite veg-packed salad with chopped nuts like pecans, almonds or walnuts.

Top 10 healthiest nuts


Almonds

'Almonds are a great source of vitamin E, which can help reduce the frequency and severity of hot flashes in perimenopause as well as being great for skin support for acne prone skin, which can be common in those with PCOS,' says Alderson.

Studies have also found that adding almonds to your diet can reduce bad cholesterol, promote good gut health and support normal immune function.

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Walnuts

'The omega-3 fatty acids in walnuts can help reduce inflammation and support hormone production,' says Alderson.

Walnuts are also a great source of copper, a mineral that's essential for creating enzymes and has been found to support immune function.

Studies also show that eating walnuts may reduce heart disease risk factors like high blood pressure and bad cholesterol, as well as improvement in brain function.

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Hazelnuts

'The high vitamin E content of hazelnuts makes them great for skin health,' says Peters.

A 2019 study found that hazelnuts may also have antioxidant and anti-inflammatory properties.

Other research suggests that hazelnuts may help reduce the risk of heart disease.

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Cashews

'Cashews are a good source of magnesium, which can help improve sleep,' says Peters.

Cashews are also high in protein, which is great for aiding muscle recovery and energy levels, continues Peters.

There is also some limited research suggesting that adding cashews to your diet may lead to a reduction in blood pressure, but more studies are needed.

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Pecans

Pecans are a great source of zinc, which aids normal immune function, wound healing and growth and development.

A smaller study from 2021 found that eating pecans may also benefit heart health by reducing bad cholesterol level.

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Pistachios

'Eating pistachios may be useful for weight management, as they're high in protein and fibre, which will keep you fuller for longer,' says Peters.

Pistachios are also high vitamins and minerals including B6, which is important for immune function and antioxidants.

A 2020 study found pistachios may also reduce blood pressure and increase blood antioxidant levels.

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Macadamia nuts

'Macadamia nuts can improve brain function and due to their high fat content, they would make great fuel for sporting events,' says Alderson.

The healthy fat content also helps support hormone balance and ability to cope with stress, advises Peters, which makes them a good dietary addition for people experiencing perimenopause.

An older study review also found that eating tree nuts like macadamias may help reduce bad cholesterol and blood sugar levels.

Macadamia nuts are also comparatively lower in carbs than other kinds of nut, making them a popular choice for people on low-carb diets.

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Pine nuts

Pine nuts might not be an obvious snack choice, but they can be delicious toasted to top salads or pasta dishes.

Some studies show that the pinolenic acid found in pine nuts may help to lower bad cholesterol levels in the blood, which can help reduce the risk of heart disease.

Eating pine nuts may also reduce blood sugar levels, research suggests, which may help reduce the risk of developing type 2 diabetes.

They're also a source of omega-3s, which studies show is important for maintaining good cognitive health.

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Brazil nuts

'Brazil nuts are a particularly great source of selenium, which can support your thyroid – just three a day give you your daily requirements,' says Alderson.

Brazil nuts may also have anti-inflammatory and antioxidant effects, according to research.

They're also high in magnesium and vitamin E, which have been shown to improve sleep, reduce blood sugar levels and support energy production.

A new study has found that eating brazil nuts may also have beneficial effects on your gut health.

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Peanuts

Despite being one of the more popular nuts, especially in nut butters, peanuts are technically legumes.

They're a rich source of protein, making them a good choice for snacking on to keep full between meals.

Peanuts are also high in antioxidants and folate, which is important in pregnancy as it aids development of the placenta and foetus.

There is also some research to support the theory that eating peanuts helps to reduce the risk of heart disease and stroke, but this doesn't apply to peanuts in their nut butter form.

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